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Workout

27September2016

Jeff, you are the man. Thank you for constantly having a smile on your face.

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

For Time:

55 Handstand Push-Ups
55 Calorie Row
55 Ball Slams
55 Deadlifts (225/155)

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, September 27, 2016

Clients:

Clients

1

Dusty
Schmidt

9:30 AM CrossFit

14:53

2

Brendan
Wuest

5:00 PM CrossFit

24:52

3

Kyle
Hardy

5:00 PM CrossFit

25:11

4

Andrew
Stitzel

5:00 PM CrossFit

26:15

5

Colin
Wright

5:00 PM CrossFit

26:35

6

Private

9:30 AM CrossFit

16:15

7

Justin
Fadler

9:30 AM CrossFit

17:30

Scaled HSP

7

Karen
Boulware

6:00 AM CrossFit

17:30

85 lb pike pu 20 lb ball

8

Elizabeth
Burke

6:00 AM CrossFit

17:48

9

Dave
Lauter

6:00 AM CrossFit

17:50

10

Carolyn
Johnson

6:00 AM CrossFit

17:51

HSPU 4 ab mats, 85# DL

11

Scott
Dougherty

6:00 AM CrossFit

18:15

20 hsp; 35 modified hsp; 20 ball; 135 dl

12

Kent
Higginbotham

6:00 AM CrossFit

19:20

eventually scaled HSPU, 40b ball slam

13

Amy
McBride

6:00 AM CrossFit

19:45

HS PU on box, deadlift 125

14

Julianne
Russell

7:00 PM CrossFit

19:47

Reg pu and 105 dl

15

Rob
Zarrella

7:00 PM CrossFit

20:30

30 ball slam 155 DL

16

Private

4:00 PM CrossFit

21:21

17

Linda
Boman

5:00 PM CrossFit

21:52

hspu off box 85lb dl

18

Kishore
Katabathuni

6:00 AM CrossFit

22:00

19

Justin
Stein

9:30 AM CrossFit

24:12

22 rx hspu's before scaling

20

Laura
Priaulx

7:00 PM CrossFit

24:22

Rx all but 135DL

21

Gary
Hilligoss

4:00 PM CrossFit

31:15

Scaled Handstand Rx 225# DL